1. Incline Bench 12 pounds 12x’s
2. Squat with ball 12-15x’s
3. Plank 30-45 seconds

**Bike 2 minutes as fast and hard as you can**

1. Shoulder Press 5 pounds 12x’s
2. Lunge with 10 pound weight over head across the gym
3. Weighted Plank

**Bike 2 minutes as fast and hard as you can**

1. Lat Pull down 50 pounds 12 x’s
2. Step up on box with ten pound weights 10x’s on each leg
3. Plank Up and Down 5x’s

**Bike 2 minutes as fast and hard as you can**

1. Tricep Push 20 pounds 12x’s
2. Leg curl 45 pounds 12x’s
3. Leg Raise with the ball 12x’s

**Bike 2 minutes as fast and hard as you can**

1. Reverse Hyper extension 10x’s
2. Leg Extension 45 pounds 12x’s
3. Russian Twists 10 pound medicine ball 10x’s on each side

**Bike 2 minutes as fast and hard as you can**

1. Barbell Curl 10 pounds 10x’s
2. Calf Raise 50 pounds 12x’s
3. Weighted Crunch 10 pound medicine ball 10x’s

**Bike 2 minutes as fast and hard as you can**